zulu.1294.yourfood_diet
Ukudla okuyisipesheli
OKUMNANDI
OKOKWEHLISA ISISINDO SOMZIMBA
OKOMUNTU WEZEMIDLALO
OKUNIKA AMANDLA
HOMEMADE MUESLI
* 1/2 inkomishi (125ml) i-oats
* 1/2 inkomishi (125ml) i-apple juice
* 1 i-apula eliqotshiwe
* 1 ubhanana ocwecwiwe waqotshwa
* 2 izipuni (30ml) ama-raisins
1/2 inkomishi (125ml) ubisi
1. Endishini cwilisa i-oats kwi-apple juice ubusuku bonke.
2. Ngaphambi kokukuseva, faka i-apula, ubhanana, ama-raisins nobisi.
Kwanela abangu-2
Enye indlela
■ Ungasebenzisa noma yisiphi isithelo.
■ Ungawafaka namakinati.
■ Ungasebenzisa i-yoghurt esikhundleni sobisi.
OATS BARS
* 1/2 inkomishi (125ml) i-oats
* 1/2 inkomishi (125ml) i-dessicated coconut
* 4 izipuni (60ml) ama-raisins
* 4 izipuni (60ml) uwoyela
* 4 izipuni (60ml) i-sunflower seeds
* 4 izipuni (60ml) amakinati
* 4 izipuni (60ml) uju
1. Endishini hlanganisa zonke izithako.
2. Cindezela ingxube ethreyini lokubhaka eligcotshiwe. Kubhake kuhhavini ongu-180°C imizuzu engu-10.
3. Kukhiphe kuhhavini ukusike izikwele ezingu-6cm lapho kusashisa. Kuyeke kuphole ethreyini lokubhaka. Kuseve kubanda.
Kuphuma ezingu-6
Enye indlela
■ Noma iyiphi i-dried fruit ungayisebenzisa.
APPLE WITH OATS TOPPING
* 1 i-apula elicwecwiwe laqotshwa
* ibinzana le-cinnamon emahhadla
* 1 i-teaspoon (5ml) imajarini
* 4 izipuni (60ml) i-oats
* 1 i-teaspoon (5ml) uju
1. Kwi-oven-proof dish hlanganisa i-apula ne-cinnamon.
2. Epanini ncibilikisa imajarini, ufake i-oats noju ukuhlanganisise.
3. Thela ingxube ye-oats phezu kwe-apula. Kubhake kuhhavini ongu-180°C imizuzu elishumi.
Kwanela oyedwa
Icebo lokukuseva
■ Kuseve ne-yoghurt enezinga lamafutha eliphansi. [z]
Amaresiphi: Ntwenhle Mpanza Izithombe: Kim Thunder Uchwepheshe wezokudla: Gugu Dlamini, Chief Albert Luthuli Hospital, eThekwini
I-Oats yinhle kakhulu uma uziqeqeshela umdlalo wakho owuthandayo noma ufuna ukwehlisa isisindo somzimba. Ama-energy bars ethu angukudla okunempilo kwezingane!
